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Table of contents
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SUUNTO M4 User Manual

SUUNTO M4

USER GUIDE

en
1 SAFETY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Types of safety precautions: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
Safety precautions: . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
2 Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
3 Display icons and segments . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
4 Using buttons . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
5 Getting started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
6 Using backlight and button lock . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
7 Putting on HR belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
8 Starting exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
8.1 Troubleshooting: No HR signal . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
9 During exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
9.1 During guided exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
10 Weekly exercise program example: from poor to excellent level . . . . . . . . 20
11 After exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
12 Rest HR and fitness test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
12.1 Testing your fitness level . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
12.2 Testing your rest HR . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
13 Reviewing plans and history . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
13.2 History & trend . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
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14 Adjusting settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Time and personal settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Target type . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
General settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
Pairing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
14.1 Sleep mode and initial settings . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32
15 Connecting to web . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
16 Pairing HR belt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
16.1 Troubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
17 Care and maintenance . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
17.2 Replacing HR belt battery . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
18 Specifications . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
18.2 Trademark . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
18.4 CE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
18.5 ICES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
18.6 Copyright . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42
19 Warranty . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
Warranty Period . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
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4

1 SAFETY

Types of safety precautions:
WARNING: - is used in connection with a procedure or situation that may result
in serious injury or death.
CAUTION: - is used in connection with a procedure or situation that will result
in damage to the product.
NOTE: - is used to emphasize important information.
Safety precautions:
WARNING: ALLERGIC REACTIONS OR SKIN IRRITATIONS MAY OCCUR WHEN PRODUCT IS IN CONTACT WITH SKIN, EVEN THOUGH OUR PRODUCTS COMPLY WITH INDUSTRY STANDARDS. IN SUCH EVENT, STOP USE IMMEDIATELY AND CONSULT A DOCTOR.
WARNING: ALWAYS CONSULT YOUR DOCTOR BEFORE BEGINNING AN EXERCISE PROGRAM. OVEREXERTION MAY CAUSE SERIOUS INJURY.
CAUTION: DO NOT APPLY SOLVENT OF ANY KIND.
CAUTION: DO NOT APPLY INSECT REPELLENT.
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CAUTION: TREAT AS ELECTRONIC WASTE.
CAUTION: DO NOT KNOCK OR DROP.
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2 WELCOME

Thank you for choosing Suunto M4 heart rate monitor! Suunto M4 heart rate monitor is like having a personal trainer on your wrist –
telling you exactly what you need to do. Set your exercise targets and Suunto M4 provides an ideal daily workout schedule to help you achieve them. Depending on your progress, training routines, or if you miss a session, Suunto M4 automatically adapts your program in real time, providing smart fitness guidance before, during, and after training. So, whether you are exercising at home, out walking, or hitting the gym, you can just free your mind and enjoy your workouts.
Suunto M4 key features are designed to make your exercise as efficient as possible:
easy to use with three buttons, large display, and nine language options
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start-up fitness test
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three personal targets to choose from: improving fitness, weight
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management or free training
automatically adapting training program for the next seven days, based
●
on your personal fitness data
instructions during workout guiding when to work harder or ease down
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next workout suggestion showing ideal duration and intensity
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heart rate and calories burned
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exercise summaries
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motivating feedback
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comfortable heart rate belt that is compatible with most gym cardio
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equipment and Suunto Fitness Solution
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This User Guide is here to help you get the most out of your exercise with Suunto M4. Read it through to make using your new Suunto M4 even more enjoyable.
Your exercise does not have to stop when your workout ends. Continue your fitness experience online and get even more out of every move at Movescount.com. With an optional Suunto Movestick you can connect your Suunto M4 to Movescount.com, upload training logs, share your progress with friends, and exchange emotions and thoughts. Check out Movescount.com today and sign up. Get motivated and start having fun. Because that’s what fitness is all about.
NOTE: Be sure to register your device at www.suunto.com/register to get the full range of Suunto support.
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3 DISPLAY ICONS AND SEGMENTS

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4 USING BUTTONS

By pressing the following buttons, you can access the following features:
(PLAY/STOP):
choose exercise, suggestion, prev. exercise, history & trend, fitness test,
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web connect
start/stop exercise
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increase/move up
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(NEXT):
switch views
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enter/exit settings by keeping pressed
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accept/move to the next step
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(LIGHT/LOCK):
activate the backlight
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lock button by keeping pressed
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decrease/move down
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5 GETTING STARTED

Start by personalizing Suunto M4 to get accurate guidance in reaching your goals. Through the personal settings, you tune your Suunto M4 according to your physical traits and activity. Many of the calculations use these settings, so it is important that you are as accurate as possible when defining the values.
Press any button to activate your Suunto M4. To set the initial settings:
1. Press any button to activate the device. Wait until the unit wakes up and
says hold 2 sec. Keep pressed to enter the first setting.
2. Press or to change values.
3. Press to accept a value and to move to the next setting. Press to
return to the previous setting.
4. When you are ready, select yes ( ) to confirm all settings. If you want to
modify the settings, select no ( ).
You can set the following initial settings:
language: English, Deutsch, français, español, portuguese, italiano,
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Nederlands, svenska, suomi
units: metric / imperial
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time: 12 / 24 h, hours and minutes
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date
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personal settings: year of birth, sex, weight, height, (calculated BMI), fitness
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level
NOTE: BMI (Body Mass Index) is a number calculated from your weight and height. It indicates whether your weight is within healthy limits. However, if you are very muscular, your calculated BMI may be higher than expected, because the BMI ranges are based on average body types.
NOTE: Once you have entered your year of birth, your device automatically sets the maximum heart rate (max. HR) using the formula 207 – (0.7 x AGE) published by the American College of Sports Medicine. If you know your real max. HR, you should adjust the automatically given value to the known value.
For information about adjusting the settings at a later time, see Chapter 14 Adjusting settings on page 30.
TIP: Press in the time view to view the status of your current day exercise target, date and seconds with the time. The display returns to show only the time to save battery life, if you do not press again after 2 minutes.

5.1 Estimating your fitness level

To get guidance during exercise, you need to estimate your current fitness level in the initial settings.
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Select one of the following options:
very poor: you prefer using the elevator or driving to walking, or sometimes
●
walk for pleasure, and occasionally exercise sufficiently to cause heavy breathing or perspiration. below average: you exercise regularly 10 to 60 minutes per week in
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recreation or work requiring modest physical activity, such as golf, horseback riding, calisthenics, gymnastics, table tennis, bowling, weight lifting, or yard work. fair: you run less than one mile (1.6 km) per week or spend less than 30 min
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per week in comparable physical activity. good: you run 1 to 5 miles (1.6 - 8 km) per week or spend 30 to 60 min per
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week in comparable physical activity. very good: you run 5 to 10 miles (8 - 16 km) per week or spend 1 to 3 hours
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per week in comparable physical activity. excellent: you run over 10 miles (16 km) per week or spend over 3 hours
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per week in comparable physical activity.
To get even more accurate guidance, perform the fitness test, see Section 12.1 Testing your fitness level on page 24.
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6 USING BACKLIGHT AND BUTTON LOCK

Press to activate the backlight. Keep pressed to lock or unlock the button. When the button is
locked, is shown on the display.
TIP: Lock the button to avoid accidentally starting or stopping your stopwatch.
NOTE: When the button is locked during the exercise, you can still change
the views by pressing .
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